Tefillin & Shabbat before the Kabbalists in Tzfat?

I am interested to learn the customs and traditions of Tefillin wrapping and Shabbat before the period of the kabbalists in Tzfat.

From Chabad.org, we wrap 7 times according to the Ari https://www.chabad.org/library/article_cdo/aid/479863/jewish/Why-Wrap-the-Tefillin-Straps-7-Times.htm

That got me wondering, what about before the Arizal, is there any literature on how tefillin were wrapped?

Also, most of the Shabbat zemirot we are familiar with and use today go back to Tzfat. That also got me wondering – what did Shabbat evening look like before Kabbalat Shabbat we all know?

Dont get me wrong I love Kabbalat Shabbat, but I am curious if we have an idea of how Shabbat evening was celebrated before that time period (besides candle lighting and Kiddush of course).